CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

“You have to learn a skill before you can practice it. We talk about strength as a skill and it’s a skill that needs to be practiced. It’s always a skill that has to be learned. … The skill of tension and the skill of strength are things to be learned. Relaxation is also a skill that has to be learned. There’s a lot of different ways you can do it, but you have to be able to relax mentally along with being able to relax physically.”—Dave Whitley as reported by Craig Marker for Breaking Muscle

“……confidence is an unwavering belief in yourself, regardless of external or internal criticism, when you are confronted with adversity. The critical question the next time you “drop the barbell,” whether it involves a project at work, the gym or your young son ignoring gravity, is how will you let it affect you?”—Justin Nayama for Invictus

Workout of the Day
Deadlift
1X5@65%
1X5@75%
1X5@85%Notes: Use 90% of your 1 rep max as your 1 REP MAX weight when calculating your 65, 75 and 85% weight. In other words, if your 1 rep max is 100lbs. then 90lbs. is 90% of your 1 rep max. Use 90lbs as your 1 rep max weight when figuring your 65, 75 and 85%. 65% of 90lbs. is 58.5lbs.. 75% of 90lbs. is 67.5 lbs. and 85% of 90lbs is 76.5 lbs. Round up and get to work! Make the last set an “as many reps as possible” set.–George

“Angie”
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*Complete all reps of each exercise before moving to the next.

NOTE: Be smart. If 100 pull-ups in a row is going to cause your hands to “rip” then please scale the reps. Excessive chalk is the quickest way to ripped hands! Scale wisely!—George